Thrusters
May 2nd, 2023 8:52 PM Mr. Q Categories: Dumbbell
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
DumbbellDumbbell thrusters are a compound exercise that involves the entire body. It combines a front squat with an overhead press, making it a great full-body exercise for building strength and burning calories.
Stretch to do prior to exercise:
- Wrist stretch
- Shoulder stretch
- Quad stretch
- Hip stretch
Warmup to do prior to exercise:
- 5-10 minutes of light cardio (such as jogging or jumping jacks)
- Squat jumps
- Push-ups
- Shoulder circles
How to select the proper weight:
Choose a weight that you can comfortably perform a front squat and overhead press with.
Proper form:
- Start with your feet shoulder-width apart and the dumbbells resting on your shoulders.
- Lower into a squat, keeping your chest up and your weight in your heels.
- As you stand up, press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to your shoulders and repeat.
How to reduce the difficulty:
- Use lighter weights
- Perform the exercise without weights
How to increase difficulty:
- Use heavier weights
- Increase the number of reps or sets
- Increase the speed of the exercise
Number of reps:
Beginner: 8-10 reps for 2-3 sets
Intermediate: 10-12 reps for 3-4 sets
Advanced: 12-15 reps for 4-5 sets
Estimated time for exercise: 15-20 minutes
Body Group:
CardioMuscle Group(s):
Abdominals, Gluteus, Hamstring, Quadriceps, ShouldersMuscles used:
Primary:
Deltoids, QuadricepsSecondary:
Hamstrings, Glutes, Rectus AbdominisTertiary:
CalvesDifficulty:
IntermediateTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.